Tired Of Staying Awake And Wondering How To Reduce Night Sweats? 6 Habit For Quick Results

We all want a good night's sleep because that's when you feel well-rested and wake up fresh. If you wake up soaked in sweat, don't worry; it is not unusual, and you’re not the only one. Night sweats can be annoying and unpleasant, hindering the ability to achieve a restful night's sleep. Many people face night sweats for different reasons, such as hormonal fluctuations, health issues, or specific lifestyle choices. 

The positive aspect is that there are methods to efficiently lessen and handle night sweats. Simple lifestyle adjustments like keeping a cool sleeping space, dressing in breathable clothing, drinking plenty of water, and controlling stress can make a big difference. 

Let's explore the causes and remedies to reduce night sweats through this blog. 

Table Of Contents

1. What Are Night Sweats?

2. How To Reduce Night Sweats? 6 Habit Changes For Quick Results! 

3. What Are The 10 Causes Of Night Sweats?

4. Dietitian's Recommendation

5. The Final Say

6. FAQs

7. References
 

What Are Night Sweats?

Before we get into how to reduce night sweats, it’s important to understand what they are. Even when the room temperature is cool, night sweats are episodes of profuse perspiration that can leave you feeling completely soaked in perspiration. They are different from just feeling warm while you sleep—night sweats happen when your body produces more sweat than it needs to regulate your temperature.

Numerous factors, such as hormonal fluctuations, stress, infections, or specific drugs, might cause night sweats. If your night sweats are frequent or severe, it's a good idea to consult a doctor to rule out any underlying health conditions.

Also Read: Blue Light Effects On Sleep And Brain! 12 Ways To Prevent Screen Time From Disturbing Your Sleep Cycle 

How To Reduce Night Sweats? 6 Habit Changes For Quick Results! 

Here are some ways to reduce night sweats:

1. Adjust Your Sleep Environment

The atmosphere in your bedroom has a big impact on how well you sleep.

Here are some things you can do to make it more conducive to restful sleep:
 

• Keep The Room Cool: Use a fan or air conditioning to keep the room temperature cool. The ideal temperature for sleep is usually between 60°F (15°C) and 67°F (19°C).
   
• Use Breathable Bedding: Choose lightweight sheets made of natural fabrics like cotton. These substances assist your skin in absorbing perspiration and breathing. Avoid heavy blankets or comforters that can trap heat.
   
• Wear Loose, Light Clothing: Opt for light, loose-fitting pyjamas made from breathable fabrics such as cotton or moisture-wicking materials. Avoid wearing thick, heat-retaining clothes to bed.
   

2. Watch What You Eat And Drink

Your diet can have a big impact on your body’s temperature regulation. Some foods and drinks can trigger night sweats, while other bedtime snacks can help you sleep better and cool down. 

Consider these changes:
 

• Avoid Spicy Foods: Eating spicy food might make you sweat and raise your body temperature. Avoid having them, particularly at night or as a mid-night snack.
   
• Limit Sugary Foods And Drinks: Consuming foods high in sugar can raise and then lower blood sugar levels, which might result in night sweats.
   
• Stay Hydrated: Drink enough water during the day, but try to limit drinking large amounts right before bed because you would not want to make frequent nighttime trips to the bathroom.
   
• Opt For Cooling Foods: Certain foods, like cucumber, watermelon, and leafy greens, can help cool down your body naturally.
   

3. Manage Stress And Anxiety

Stress is a common trigger for night sweats. Finding ways to relax before bed can make a big difference.

Here are a few tips to help manage stress:
 

• Practice Relaxation Techniques: To help you relax before bed, try progressive muscle relaxation, deep breathing techniques, or meditation. ToneOp Fit’s Live Yoga Sessions can help you practice these techniques with precision and consistency.
   
• Avoid Caffeine And Alcohol: Both caffeine and alcohol can increase stress and disrupt your sleep. Try to avoid them at least a few hours before bedtime.
   
• Create A Calming Bedtime Routine: Practice a calming ritual, like reading a book, taking a warm bath, or enjoying some calming music before sleeping. This can give signals to your body that it’s time to take a step back, relax and sleep.
   

4. Wear Moisture-Wicking Fabrics

If you’re prone to sweating, you might want to consider wearing moisture-wicking fabrics to bed. These fabrics are designed to pull moisture away from your skin, helping you stay dry throughout the night. Look for moisture-wicking pyjamas or bedding to help keep you comfortable.

5. Consider Herbal Remedies

Some herbal remedies are known for their ability to help reduce sweating and improve sleep.

Here are a few that may help:
 

• Sage: This herb has been traditionally used to reduce sweating. Drinking sage tea or taking sage supplements may help keep night sweats under control.
   
• Lavender: Well-known for its relaxing qualities, it can ease tension and encourage rest. Before going to bed, try using lavender essential oil in a diffuser or lavender-scented sleep aids.
   

6. Take A Cool Shower

Lowering your body temperature and getting ready for a better night's sleep can be attained by taking a cold or lukewarm shower before bed. A quick shower helps wash off sweat, relax your muscles, and cool your skin. Avoid hot showers, as they can raise your body temperature and potentially increase night sweats.

Also Read: How To Improve Sleep Naturally? Here Are 9 Effective Ways And the 10-3-2-1-0 Rule for Sweet Dreams! 

What Are The 10 Causes Of Night Sweats?

Let’s look at these 10 causes of night sweats:

1. Menopause

During menopause, hormonal changes, particularly the decline in estrogen levels, can trigger hot flashes and night sweats. These sudden sensations of heat, often accompanied by sweating, can occur both day and night. While night sweats are common during this phase, they usually subside after menopause is complete.

However, they can vary in intensity and duration. Hormone replacement therapy (HRT) and lifestyle adjustments can help manage symptoms, but it’s important to discuss options with a healthcare provider for tailored treatment.

2. Infections

Infections such as tuberculosis, HIV/AIDS, or bacterial infections like endocarditis can cause fever, which often leads to night sweats. These sweats are a result of the body’s efforts to regulate its temperature during infection. When the fever breaks, sweating can occur as the body cools down.

If night sweats are persistent and accompanied by fever or unexplained weight loss, it’s crucial to see a doctor. Treatment will depend on the underlying infection, which may require antibiotics or antiviral medications.

3. Medications

Night sweats are an adverse effect of some drugs. Common culprits include antidepressants, antipyretics, and medications for high blood pressure or diabetes. These drugs are to be blamed for your night-sweat issues as they can affect the body’s temperature regulation mechanisms. Antidepressants, for example, can impact serotonin levels, leading to sweating.

If night sweats are linked to a specific medication, a healthcare provider may suggest an alternative or adjust the dosage. Always consult a doctor before discontinuing or changing any medication regimen.

4. Hyperthyroidism

A hyperactive metabolism and symptoms like night sweats can result from hyperthyroidism, a condition in which the thyroid gland generates a huge amount of thyroid hormone. The body becomes overheated, leading to excessive sweating. Along with night sweats, other symptoms like weight loss, rapid heart rate, anxiety, and fatigue may also be present.

Managing hyperthyroidism typically involves antithyroid medications, radioactive iodine therapy, or sometimes surgery. A proper diagnosis through blood tests and an assessment of symptoms is essential for effective treatment.

5. Cancer

Your body may send you signals sometimes through night sweats. They can sometimes be a sign of certain cancers, such as lymphoma and leukaemia. Cancerous growths can trigger fever as part of the body’s immune response, leading to sweating. Cancer may also be indicated by other symptoms like exhaustion, enlarged lymph nodes, and unexplained weight loss, in addition to night sweats.

It’s important to seek medical advice if night sweats are accompanied by other unusual symptoms. Effective cancer management, as we all know, depends on early diagnosis and treatment, so it is better to see a doctor as soon as possible.

6. Low Blood Sugar (Hypoglycemia)

Low blood sugar levels, or hypoglycemia, can cause shaking, sweating, and dizziness, especially during the night. Night sweats may result from the body's reaction to low glucose, which is the production of adrenaline. People with diabetes who take insulin or other medications that affect blood sugar levels are particularly at risk.

Regular blood sugar checks and medication adjustments can help avoid hypoglycemia and lessen the likelihood of night sweats.

7. Sleep Apnea

A disorder called sleep apnea causes breathing to stop and start repeatedly while you're asleep, which frequently results in night sweats. The interruptions in breathing lead to a drop in oxygen levels, which prompts the body to release stress hormones, raising the heart rate and body temperature. This physiological response can cause sweating.

Sleep apnea treatment options include the use of CPAP machines to help maintain consistent airflow during sleep, lifestyle changes, or sometimes surgery, depending on the severity of the condition.

8. Anxiety

Anxiety and panic disorders can trigger night sweats due to the body’s heightened stress response. Anxiety activates the fight-or-flight response, which releases adrenaline, causing an increase in body temperature and sweating. Nighttime anxiety, whether due to stress or an anxiety disorder, can disrupt sleep and lead to sweating.

Relaxation techniques, cognitive-behavioural therapy (CBT), or medications prescribed by a healthcare provider can help manage anxiety-related night sweats. Addressing the root cause of anxiety is key to reducing its physical symptoms.

Also Read: Ashwagandha For Stress: Can This Ayurvedic Supplement Reduce Tension & Anxiety? Let's Find Out!

9. Gastroesophageal Reflux Disease (GERD)

Gastroesophageal reflux disease (GERD) can contribute to night sweats in some individuals. Heartburn and other symptoms of GERD are brought on by stomach acid refluxing into the oesophagus. The discomfort from GERD can trigger sweating during the night, especially if a person lies down shortly after eating.

Managing GERD through dietary changes, medications like proton pump inhibitors (PPIs), and avoiding late-night meals can help reduce both the reflux symptoms and associated night sweats.

Also Read: 10 Acidic Foods To Avoid For Preventing Acidity And Heart Burn

10. Neurological Conditions

Neurological conditions, such as Parkinson’s disease, stroke, or autonomic dysreflexia, can affect the body’s temperature regulation system, leading to night sweats. These conditions may disrupt the normal functioning of the autonomic nervous system, which controls sweating.

For individuals with neurological disorders, night sweats may be a sign that their condition is affecting the body's ability to regulate heat properly. Treatment will depend on the specific neurological condition, and management typically involves medications, physical therapy, and lifestyle adjustments.

Dietitian's Recommendation

A dietitian recommends focusing on a balanced, nutrient-dense diet to help manage night sweats. Here is all that you can do:
 

• Prioritise foods that support hormonal balance, such as omega-3-rich fish, leafy greens, and whole grains.
• Incorporating cooling foods like cucumbers, melons, and leafy greens can help regulate body temperature.
• Avoid spicy foods, alcohol, and caffeine, as they can trigger sweating. Stay hydrated throughout the day.
• A diet rich in antioxidants, like berries, may also help lower inflammation and support overall wellness, helping reduce the frequency of night sweats.
   

                                                            Dt. Akshata Gandevikar

The Final Say

Night sweats can be frustrating, especially when you fail to get up and feel refreshed, but there are some simple practices you can try to reduce them. By adjusting your sleep environment, managing stress, watching your diet, and considering lifestyle changes, you can greatly improve your quality of sleep and lower the frequency of night sweats. If needed, seek medical advice to address any underlying health conditions.

FAQ

1. Why do I sweat so easily at night?

Night sweats can result from hormonal changes, stress, certain medications, or underlying medical conditions like infections or thyroid disorders. Environmental factors, such as a warm bedroom, heavy bedding, or tight clothing, can also contribute. 

2. Are night sweats unhealthy?

Night sweats are not inherently unhealthy, but they may indicate an underlying condition like menopause, infections, or hormone imbalances. While occasional sweating is normal, a healthcare provider should evaluate persistent or severe night sweats, especially if accompanied by fever, weight loss, or fatigue, as these can be signs of a medical issue.

3. What foods make you sweat at night?

Spicy foods, caffeine, and alcohol can increase body temperature, triggering night sweats. Hot peppers and dishes containing high amounts of spice can cause the body to produce more sweat. Additionally, sugary or high-fat meals close to bedtime may lead to temperature fluctuations and intensified sweating during sleep.

4. How can I stop sweating so much?

To reduce excessive sweating, ensure your sleep environment is cool and comfortable, using breathable fabrics for bedding. Stay hydrated and avoid triggers like spicy foods, caffeine, and alcohol before bed. Managing stress through relaxation techniques can also help reduce excessive sweating.

References

• https://www.healthdirect.gov.au/night-sweats
• https://www.virtua.org/articles/5-ways-to-get-better-sleep-during-menopause
• https://www.sleepfoundation.org/night-sweats
• https://www.sleepfoundation.org/night-sweats/women
• https://www.webmd.com/a-to-z-guides/ss/slideshow-night-sweats

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